Gradual Time-Restricted Eating Ramp
Gundry's prescribed method for building metabolic flexibility by pushing breakfast back one hour per week, with tricks to break through walls and how to break the fast.
Assembled by Cited from Steven Gundry's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
6-
In a protocol
Extend your morning fast by just one hour per week rather than jumping into long fasts.
“one hour a week extend when you're going to have breakfast
TD▶ 11:00DosagePush breakfast back 1 hour per week; take weekends off; work toward a 6-8 hour eating windowCaveatsIf you hit a wall around 10am, hold for an extra weekCertaintyexplicitstrong endorsementFoundation: extend fasting window 1 hour per week, take weekends off -
In a protocol
A small handful of nuts during a fast won't break it and can help you push through hunger.
“get yourself a handful of nuts. It won't break your fast
TD▶ 12:00DosageA handful of pistachios, macadamias, or Brazil nutsCaveatsAvoid flavored nuts with hidden sugars (salt and pepper, chili, sugared)CertaintyexplicitrecommendationTrick when hitting a wall around 10am -
In a protocol
Use MCT oil during fasting to generate ketones regardless of insulin level and ease into longer fasts.
“adding MCT to your regimen will guarantee that you will manufacture ketones
TD▶ 18:00DosageStart with 1 teaspoon, work up to 1 tablespoon, target ~3 tablespoons per day; prefer C8 MCTCaveatsLiquid MCT can cause GI distress, especially in women; powdered better toleratedCertaintyexplicitstrong endorsementTrick when hitting a wall; MCT oil guarantees ketone production -
In a protocol
Prefer pure C8 (caprylic acid) MCT oil as it's the most efficient at producing ketones.
“look for MCT C8 MCT. That's the most ketogenic
TD▶ 19:00DosageUp to 3 tablespoons per dayCertaintyexplicitstrong endorsementPrefer C8 form of MCT A component of this protocol is no longer available.
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In a protocol
Break your fast with a meal composed mostly of one macronutrient (carbs, protein, or fat) to ease mitochondrial energy production.
“make it what's called a monomeal
TD▶ 13:00DosageFirst meal: mostly carbs OR mostly protein OR mostly fatCertaintyexplicitrecommendationWhen breaking the fast, eat a monomeal
How this protocol has evolved
Gundry references discussing this in his last two books.